Name: Playbook - Melissa Alcantara - Booty Workout
Uploaded: 2023-12-22T18:41:39.807Z
Duration: 45 min
Description: Booty Workout

The lunges at the end got me…… dang, holy rubber legs!

Erin Allgood

Charmaine

Gina

Moral of the story : Do this, and you will look like that ! 😆😆 Got it ! xoxoxo

Nora O’Hara

Omg… Mel looks stunning!! Soooo gorgeous!

Aurora

Smith machine hip thrust were not doable on the machine I had. It was too far off the ground and I’m too short. 🙃

Nicole

Would he great to be able to track multiple workouts in the day!!

Jesse

Cindy

I am so happy 😃 because finally I see changes on my body it’s less than 3 weeks and I love your push
Love you Mel

Negin

Mandy

Stephanie

Loved it! Because I can do it in the gym! 🔥

Paola Teresa

Am proud of myself from not wanting to work out 🏋️‍♀️ to two workouts am proud

Imelda Maina

Could you please add variations if not in a gym? 
I’ve improvised😅

Anastasia

Shaye

Brutal Mel! I’d love to see how home options for machine use linked too!

Ashly

Wow it’s such a great extra workout! I did it with ankle weights and bands and my glutes are on fire and I’m sweating as hell

LAURA

Allyson

If one doesn’t have those machines at home, one can’t do all the exercise 😞

Anabelle

Nidia

30 reps each side
Kick straight up while keeping your chest up, shoulders away from your ears.
Look straight and don’t let your elbows bend.

Kneeling Kickbacks

20 reps each side
Keep your back flat, and your right leg bent at 90 degrees. Lift your leg out to your right side, stopping at hip height.

Optional: Add a band or ankle weights for an extra burn.

Fire Hydrants

Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips.
Squeeze your glutes hard at the top position.

Smith Machine Hip Thrusts

Extend your legs all the way until your quads are flexed. 

Lower the weight back to the original position. Make sure your legs don't go past the 90-degree angle point.

Leg Extensions

Place the band at hip level. jumping. Move the kettlebell in a pendulum motion from between the knees to the level of your chest.

Banded Kettle Bell Swings

Stand upright and look straight ahead.
Take a wide step forward keeping your core engaged and upright. Bend both knees and lower your back knee toward the floor. Stop just before it touches down. 
Continue stepping forward with each lunge, alternating sides as you do.

Walking Lunges

Booty Workout

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Veronica

Arlyssa

3x10 Legs

Yajaira

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

Kelly

Alana

Lower Body and Abs Modifiers With Bands

Yaaass!!! That was amazing. I couldn’t pick so I did them all. 🔥🔥🔥

CJ Diesslin

My Fave 10 Booty Exercises

Whew!! This workout is very humbling. Amazing glute pump, wore me out 😮‍💨😈

Brandi

Ruxi

The Glute Sculptor

Lashonda

Single Kettlebell and Barbell Booty Training

I’m already feeling this shit! 🦵 🔥

Anita

25 Minute Butt Lift

Whew… chile. It was good! A great sweat!

Raven

Shafali

BPM: Lower Body and Cardio

Greatest leg sesh for the weekend! 🙌🏾

Doing squats with Mel never gets old! xoxoxo

Excuses are Fake: Leg Day

Maks

Karen

Lower Body Burn

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Muscle Builder: Legs and Glutes

You’re a beast Mel! Literally OMG 🥵😪

Carmina

I enjoyed this challenging workout. Thank you 😊

Gaby

Lower Body Pump

Anette Solveig Grasmo

Caryn

Ultimate Booty Lift

😂😂 My legs are still numb it was 🔥

Booty and Hamstrings

Videos need to capture the trainer’s whole body, where to put the hands, etc.

Claudia Garcia

casey

Legs

Less talking... maybe a pic in pic (pip) to show how to do the moves with a little explanation.

Kenya

I just wanted to say thank you so much for creating this app! I have been following you on Instagram for a while and I always am inspired by your workouts. I’ve been working out for the last year with another personal trainer app but due to sexual-harassment I left. I am so happy to find you! I am sweating my butt off right now! Thank you and have a fantastic and beautiful weekend!

Lina

Booty & abs

She really don’t like me 🥵🥵🙄🤦‍♀️

Glute 30 minute burn

Upeka

That was not cool. 100 reps each set? Crazy.

Nina

Cardio + legs

Jayline

I needed more exercises in between the two.  I don’t have a bike for cardio but did a run beforehand for cardio version.  It would be great to have complete workouts, warm up, exercise then cool down (ab workout). Still love your workouts though just some suggestions to make it even better 😊

Carol

More workouts and better videos. All the videos are very close up and not ideal for watching on a phone at the gym. I like the mix of workouts though.

Rayne

Cardio + legs - safety bar

Legs with weights

Kelsey

Melissa

HIIT + legs

Hamstrings & quads

Jewel

It’s my birthday I needed this for photos 🤣

Candis

Legs 45 min

Michelle

Portia

Mel: it’s only a 30min workout
*under her breath* hardest 30min of your life 😈

Booty Workout

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